Relaxation Exercises (SOS)

Introduction

The benefits of relaxation exercises include: reduced stress levels, decreased muscle tension, increased concentration, and improved problem-solving abilities. Check out the information and handouts below for instructions on how to do the exercises.

How it Works

1. Progressive Relaxation Exercise

Please remember to only use the parts of your body that can complete this activity without harm or injury

  • Breathe in and tense your feet for four counts
  • Breathe out and relax your feet feeling their connection to the floor
  • Breathe in and tense your legs for four counts
  • Breathe out and relax your legs
  • Breathe in and tense your buttocks for four counts
  • Breathe out and relax your buttocks
  • Breathe in and tense your abdomen/stomach for four counts
  • Breathe out and relax your abdomen/stomach
  • Breathe in and tense your shoulders for four counts
  • Breathe out and relax your shoulders
  • Breathe in and tense your arms and hands for four counts
  • Breathe out and relax your arms and hands
  • Breathe in and tense up your face for four counts
  • Breathe out and relax your face

BEWARE: If you are using this tool while with others do not tense your hands or face because these actions can be misunderstood.

 

2. Head Hold Exercise

Do the following simultaneously:

  • Take one hand and cup the base of the skull, lifting up gently
  • Take the other hand and apply gentle pressure to the front of the forehead
  • Maintain for about 10 seconds

Downloadable Handout